Bulgur Wheat (Cooked) Calories & Nutrition Facts
Cooked cracked wheat with high fiber content; use dry-weight labels separately.
Quick answer
How many calories are in Bulgur Wheat (Cooked)?
Bulgur Wheat (Cooked) has 83 calories per 100g. A 1/2 cup cooked (91g) has about 76 calories. It is a low-calorie food, with most calories coming from carbs.
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Source review
Bulgur Wheat Source Review: Cooked Calories, Carbs, Fiber, and Dry-Weight Warning
Reviewed May 30, 2026. This page uses cooked bulgur wheat as the primary reference so 100g, half-cup, cup, and bowl portions all stay on the same cooked-weight basis.
- Calorique lists cooked bulgur wheat at 83 calories, 3.1g protein, 18.6g carbs, 4.5g fiber, and 0.24g fat per 100g.
- A 91g half-cup cooked serving is about 76 calories; a 182g cooked cup is about 151 calories.
- Dry bulgur is a separate USDA entry at 342 calories per 100g and should not be applied to cooked bowls or tabbouleh servings.
- Bulgur is cracked wheat, so it contains gluten and is not appropriate for strict gluten-free diets.
- Seasoned boxed mixes, pilafs, tabbouleh, and restaurant grain bowls can add oil, salt, herbs, and vegetables that change the final calories.
Practical Portion Guide for Bulgur Wheat (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (91g) | 76 kcal | 2.8g | 16.9g | 12.8g | 0.2g |
| 1 cup cooked (182g) | 151 kcal | 5.6g | 33.9g | 25.7g | 0.4g |
| 3/4 cup bowl portion (137g) | 114 kcal | 4.2g | 25.5g | 19.3g | 0.3g |
| 100g cooked reference | 83 kcal | 3.1g | 18.6g | 14.1g | 0.2g |
This page uses cooked bulgur. Dry bulgur and cooked bulgur are not interchangeable because dry grains absorb water and weigh much more after cooking.
% Daily Value: 1/2 cup cooked (91g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170287 (Bulgur, cooked); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1/2 cup cooked (91g) | % DV |
|---|---|---|---|---|
| Protein | 3.1g | 6% | 2.8g | 6% |
| Dietary fiber | 4.5g | 16% | 4.1g | 15% |
| Total carbohydrate | 18.6g | 7% | 16.9g | 6% |
| Total fat | 0.2g | 0% | 0.2g | 0% |
| Sodium | 5mg | 0% | 5mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 68mg | 1% | 62mg | 1% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170287.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 48 (Low)
How Bulgur Wheat (Cooked) Fits Into a Diet
Cooked bulgur wheat works well as a quick whole-grain base for bowls, tabbouleh, soups, salads, and high-fiber side dishes.
Pair bulgur with beans, lentils, chickpeas, chicken, fish, eggs, yogurt sauces, herbs, tomatoes, cucumbers, and roasted vegetables for a more complete meal.
Bulgur is cracked wheat and contains gluten. Fine, medium, coarse, dry, cooked, and packaged seasoned products can differ in water content and sodium.
Plan Around Bulgur Wheat (Cooked)
Compare Bulgur Wheat (Cooked) With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Bulgur Wheat (Cooked) | 83 kcal | 3.1g | 18.6g | 0.24g | 4.5g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Bulgur Wheat (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Bulgur Wheat (Cooked) high in protein?
Bulgur Wheat (Cooked) has 3.1g protein per 100g, which is 6% of the 50g FDA Daily Value. 1/2 cup cooked (91g) supplies about 2.8g, or 6% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Bulgur Wheat (Cooked) a good source of potassium?
USDA FoodData Central lists 68mg potassium per 100g for Bulgur, cooked (FDC ID 170287), which is 1% of the 4,700mg Daily Value. 1/2 cup cooked (91g) provides about 62mg, or 1% DV, a low contribution by the FDA 5% guide.
How many calories are in Bulgur Wheat (Cooked)?
Bulgur Wheat (Cooked) contains 83 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 12 calories from protein, 74 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Bulgur Wheat (Cooked) good for weight loss?
Yes, Bulgur Wheat (Cooked) is excellent for weight loss with only 83 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Bulgur Wheat (Cooked)?
Bulgur Wheat (Cooked) contains 3.1g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Bulgur Wheat (Cooked)?
Track Bulgur Wheat (Cooked) by grams when precision matters. A practical starting point is 1/2 cup cooked (91g), which is about 76 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Bulgur Wheat (Cooked) keto-friendly?
Bulgur Wheat (Cooked) is not ideal for strict keto diets due to its 18.6g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Bulgur Wheat (Cooked) good for diabetics?
Bulgur Wheat (Cooked) may fit a diabetes meal plan with a listed glycemic index of 48, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Bulgur Wheat (Cooked)?
Calorique's food profile lists vitamins B3, B6, B1, B9 and minerals including Manganese, Magnesium, Iron, Phosphorus for Bulgur Wheat (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Bulgur Wheat (Cooked)?
Calorique standardizes Bulgur Wheat (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
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Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
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